Carolyn's Sea Bass with Creamy Crawfish and Crab Sauce
Baked sea bass fillets are nestled under a rich, buttery cream sauce flavored with shallots, garlic, parsley, and a touch of white pepper. Crawfish tails and lump crabmeat add sweet seafood richness, making this an elegant choice for a special dinner or a refined weekend meal.
- Prep20 mins
- Cook25 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Carolyn's Sea Bass with Creamy Crawfish and Crab Sauce, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 46 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 8 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 45 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 19
- Heart Health
- 55
- Metabolic
- 12
- Digestive
- 20
- Inflammatory
- 39
- Performance
- 28
- General Wellness
- 1
Preheat an oven to 350 degrees F (175 degrees C).
- 2
Season the sea bass with salt and pepper. Arrange it in a baking dish and set aside.
- 3
Melt the butter with the olive oil in a skillet over medium-low heat. Cook the shallots, garlic, and parsley in the melted butter and olive oil until softened, about 5 minutes. Add the flour and stir continuously until fully incorporated and the liquid is smooth. Pour the half-and-half into the mixture while stirring; cook and stir until thickened. Season with the white pepper. Gently fold the crawfish tails and crabmeat into the mixture, taking care not to break up the crabmeat too much. Cook for another 1 minute. Spoon the mixture over the sea bass fillets.
- 4
Bake in the preheated oven until the fish flakes easily with a fork, 15 to 20 minutes. Serve immediately.
- 5
Add the flour and stir constantly until fully incorporated and the liquid is smooth.
- 6
Slowly pour in the half-and-half while stirring; cook and stir until thickened.
- 7
Season with the white pepper.
- 8
Gently fold in the crawfish tails and crabmeat, taking care not to break the crabmeat too much; cook for another 1 minute.
- 9
Spoon the mixture over the sea bass fillets.
- 10
Bake in the preheated oven until the fish flakes easily with a fork, 15 to 20 minutes.
- 11
Serve immediately.
- Calories 909.85 kcal High 45%
- Protein 55.39 g Good Source 111%
- Carbohydrate 6.94 g 3%
- Total Fat 71.67 g High 92%
- Saturated Fat 25.6 g High 128%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 360.06 mg High 120%
- Sodium 473.85 mg High 21%
- Dietary Fiber 0.3 g Low Source 1%
- Total Sugars 2.07 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 279.57 mg Good Source 22%
- Iron 6.67 mg Good Source 37%
- Potassium 770.27 mg Moderate 16%
- Vitamin A 50.07 mcg Low Source 6%
- Vitamin C 4.6 mg Low Source 5%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Shellfish 🦐
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
- Garlic 🧄
- Onions 🧅
About This Recipe
Carolyn's Sea Bass with Creamy Crawfish and Crab Sauce is made with 15 ingredients and serves 4. It takes about 45 mins and is rated medium. Key ingredients include All Purpose Flour, Black Pepper, Butter, and Crawfish. Each serving provides about 909.85 kcal, and is a good source of protein.
Recipe Questions
- What is Carolyn's Sea Bass with Creamy Crawfish and Crab Sauce made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Butter, Crawfish, Fresh Parsley. The full list of 15 is above.
- How long does it take to make Carolyn's Sea Bass with Creamy Crawfish and Crab Sauce?
- About 45 mins in total: 20 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 909.85 kcal. The full nutrition breakdown is above.
- Is Carolyn's Sea Bass with Creamy Crawfish and Crab Sauce easy to make?
- This recipe is rated medium, with 15 ingredients and 11 steps.
- Is Carolyn's Sea Bass with Creamy Crawfish and Crab Sauce healthy?
- Carolyn's Sea Bass with Creamy Crawfish and Crab Sauce has an easyChef Pro health score of 34/100. Per serving, it provides 909.85 calories and 55.39 g of protein, or 111% of the Daily Value. It is a good source of calcium and iron. Worth noting per serving: sodium at 473.85 mg (21% of the Daily Value) and saturated fat at 25.6 g (128% of the Daily Value). It contains Shellfish, Fish, Milk, Wheat, Gluten, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required